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ariety is the Sp
• Offer at least one fruit, vegetable or juice that
is high in vitamin A every day.
Offer at least one fruit, vegetable or juice
that is high in vitamin C every day.
Offer at least one serving of a high fiber fruit
or vegetable every day.
• Offer a cabbage family vegetable several
times a week, such as cabbage, broccoli,
cauliflower, kohlrabi, bok choy, kale, Swiss
chard, Brussels sprouts, beet or mustard
Set a Good Example
Be a role model for your child.
Eat a variety of fruits and vegetables.
Serve Fruits and Vegetables Raw
I nstead of Cooked
Serve your children raw slices of apples, pears,
carrots, celery, radishes, cucumbers, broccoli or
cauliflower. The crunchy texture is a real hit!
Don’t Mix Foods Such
as Peas and Carrots
Kids like to know what they
are eating. Serve all foods
your child mix
if he or
ILLINOIS STATE LIBRAR
129 00942578 6
e of Life!
^ Think About Color,
Smell and Texture
The wrong smell, color or
texture can turn kids
off to fruits and
strong smells, drab
colors and mushy
Be Sure Smooth Foods
Don’t Have Lumps
Kids are suspicious of those round, bumpy mystery
objects in their mashed potatoes that are supposed
to be smooth!
Offer Dips or Dressings on the Side
Many veggies and fruits taste great with a dip or
dressing on top. Dressings add dash and zip to
fruits and vegetables.
• Serve low-fat or fat-free lemon yogurt
on cantaloupe or honeydew melon.
• Place a bowl of low-fat salad dressing
on the table as a dip for carrot sticks
and green peppers.
• Mix up instant pudding with skim milk and
use it as a dip for fruit and berries.
Offer Old Favorites and
New Foods Together
Encourage your child to taste any new veggies.
Have old favorites around to complete the menu.
If they don’t like the new food the first time,
remove the food and try again in a few weeks.
Add Vegetables to Favorite Foods
• Shred veggies such as zucchini or carrots
into meat loaf or casseroles.
• Use veggies and fruits to make a
Have Fruits and Vegetables
Around and “In Sight”
It’s hard to choose grapes over potato chips if
they aren’t in the house. Studies show that
families that have fruits and vegetables around
will eat more of them!
• Put a few extra fruits and vegetables into
your shopping cart this week.
• Visit the local farmer’s market or grocery.
Let your child pick out some favorites or
• Put a bowl of fruit on the table.
• Keep carrot and celery sticks in a clear
container in the refrigerator.
How Many Vegetables
and Fruits Should
Experts recommend that
children eat five or more
servings of fruits and
vegetables every day.
How Big Is a Serving?
• 1/2 cup cooked beans, cooked
vegetables, chopped fruits, raw
vegetables or berries.
• 1/4 cup dried fruit. That’s the same as
a small box of raisins.
• 3/4 cup (or 6 ounces) of 100 percent
fruit or vegetable juice.
• 1 cup of raw leafy vegetables such as
lettuce or spinach.
• 1 medium piece of fruit, tomato or potato.
Kids Love to Cook!
Let your kids wash, peel and chop the veggies
for recipes the whole family can enjoy. Kids
will gobble up the foods they help fix.
Try this quick-to-fix recipe!
Oven Wedge Fries
Makes 4 servings
2 large potatoes
1 tsp olive or vegetable oil
Preheat oven to 450 F. Scrub potatoes well.
Cut them lengthwise into 6 wedges the size
and shape of dill pickle spears. Dry them on a
paper towel. In a large bowl, toss the potato
spears with olive oil until they are well
covered. Spread potatoes on a baking sheet,
and dust them with paprika or parsley or one
of the Seasoning Variations listed below.
Bake for 20-30 minutes or until fork-tender.
Or, cook them in a wire basket on the grill.
Dried spice mix,
2 cloves of garlic, finely chopped,
Cayenne red pepper or chili powder.
Nutrient analysis per serving : 80 calories
1 g fat, 0 mg cholesterol, 2 mg sodium, 13
percent of calories from fat.
Recipe from: Eater’s Choice: A food Lover’s
Guide to Lower Cholesterol
5 a Day-for Better Health!
For more information
Illinois Department of Human Services
Bureau of Family Nutrition
535 West Jefferson Street, 3 rd Floor
Springfield, IL 62702-5058
(217) 557-3946 (TTY)
Visit our website at:
USDA prohibits discrimination in the administration of its
Brochure adapted from New Hampshire Department of
Health and Human Services.
Programs, activities and employment opportunities in the Illinois
Department of Human Services are open and accessible to any
individual or group without regard to age, sex, race, sexual orientation,
disability, ethnic origin or religion. The department is an equal
opportunity employer and practices affirmative action and reasonable
DHS 4429 (R-11-00*) More Fruits & Vegetables
‘Recycle/discard previous editions.
Printed by Authority of the State of Illinois.